Strength
Weighted Front Rack Walking Lunges 3×8 (Heavy as possible)
Conditioning
5 Rounds For Time
1 Rope Climb 20/15′
15 Wall Balls 20/14lb
*3 Box Jumps 36/27″ @ the top of every minute
—Rest 5 minutes when finished then:
Air Dyne: 3 Minutes for total calories/distance
WOD Notes: The 3×8 (working sets) for the lunges should be near an 8RM. You will do a few warm-up sets before that at a lighter weight as you build up to the working sets. Scaling for rope climbs are 5 up/downs or 10 burpees. Box jumps are supposed to high so pick a height that won’t scare you too much, but will challenge you.
Community Notes
1) ICA’s 2nd Anniversary Celebration is Saturday July 13th and CF Rage is planning on going to support them again as we did last year.
2) Test Your Metal 2013 competition is Saturday July 20th for individuals and Sunday July 21st for Team. We have a few members from Rage signed up already. You may sign-up as Rx’d or scaled. Let me know if you have any questions.
